How is deep breathing good for the heart and lungs?

This is an automatically translated article.

The article is professionally consulted by Master, Doctor Ngo Dac Thanh Huy - Cardiologist - Department of Medical Examination & Internal Medicine, Vinmec Danang International General Hospital

Deep breathing exercises are simple but improve your health more than you think. Deep breathing not only helps balance emotions, strengthens the immune system, but is also good for the heart and lungs. When the body is supplied with enough oxygen, the heart will not be overloaded and always work well, the breathing function of the lungs also works more efficiently.

1. The benefits of deep breathing

Deep breathing, especially diaphragmatic breathing, has many benefits. Deep breathing not only improves irritable bowel syndrome, mental problems (depression, anxiety, insomnia...) but is also very good for improving heart and lung health.
Here are some general benefits of this breathing pattern:
Reduces the stress hormone cortisol, causing the body to relax and unwind. Reduce heart rate to a balanced level. Reduce blood pressure to a balanced level. Helps cope with symptoms of post-traumatic stress disorder (PTSD). Improve abdominal muscle strength. Increases the body's tolerance to intense exercise. Reduces the risk of muscle injury. Slowing down the breathing rate consumes less energy. How is deep breathing good for the heart and lungs?
In addition, deep breathing is also recommended for people with chronic obstructive pulmonary disease (COPD). COPD causes the diaphragm to work less efficiently, so performing breathing exercises that benefit the diaphragm will help strengthen the diaphragm and improve breathing.
Specifically, with a healthy lung, the diaphragm will perform the inhalation stage to bring in a large amount of fresh oxygen, exhale to bring carbon dioxide and other gases out of the lungs. However, with COPD and some other respiratory conditions (such as asthma), the lungs lose their elasticity or elasticity, making it difficult for them to return to their original state when you exhale. The air that builds up in the lungs leaves less room for the diaphragm to contract for you to breathe in oxygen. As a result, your body has to use the muscles of your neck, back, and chest to breathe, and the amount of oxygen you take in is also very little. Deep breathing exercises will help you push out the accumulated air in your lungs, increase oxygen in your blood, and strengthen your diaphragm.

2. Deep breathing instructions

Diaphragm breathing (also known as abdominal breathing) is a type of breathing exercise that strengthens the diaphragm.
2.1. Preparation Before you start, keep a few rules in mind:
Choose a comfortable, quiet place to do the breathing exercise. It could be in bed, on the living room floor or in a comfortable chair. Don't push or force yourself, this can make you feel more stressed. Take the time to do it once or twice a day. Prefer comfortable clothing. Many deep breathing exercises only take a few minutes. If you have more time, you can practice for 10 minutes or more to get more benefits.
2.2. Abdominal breathing exercises Relax your body and mind. Inhale through your nose, so that your belly is filled with air. Exhale slowly through your nose. Place one hand on your stomach. As you inhale, you will notice your abdomen gradually expanding. As you exhale, you should feel your abdomen deflate. Breathe deeply and fully 3 more times. Maintain a deep inhalation and exhalation.

2.3. In this exercise, you will balance the time of inhalation with the time of exhalation. As you get used to it, you can increase the amount of time you inhale and exhale at a time.
Choose a comfortable sitting position on the floor or in a chair. Inhale through your nose and count to five. Exhale through your nose until you count to five. Repeat a few times. Once you're comfortable with five breaths, increase the duration of your inhalation and exhalation. You can do breaths lasting up to 10 counts.
Deep breathing can help relieve some symptoms in case you have COPD or other respiratory or cardiovascular conditions. However, it is best to consult with your doctor to see if it is suitable for you or has any downsides.
Diaphragm breathing is most effective when your body is relaxed and relaxed. Try one or more different breathing methods to see which works best and gives you the most relief.

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